Magnesium for Sleep: Which Type Actually Works?
Not all magnesium is equal for sleep. Glycinate is the gold standard, citrate causes GI issues, and oxide is barely absorbed. Here's your complete guide.
Why Magnesium Helps Sleep
Magnesium regulates GABA, the neurotransmitter that calms brain activity. It also helps regulate melatonin and reduces cortisol. Up to 50% of adults are magnesium deficient.
The Best Forms for Sleep
Magnesium Glycinate (Best): Bound to glycine, which has its own calming effects. Highly absorbable, gentle on stomach. Take 200-400mg before bed.
Magnesium L-Threonate: Crosses blood-brain barrier. Best for cognitive benefits. More expensive. 2000mg = 144mg elemental magnesium.
Magnesium Citrate: Well absorbed but can cause loose stools. Better for constipation than sleep.
Signs You're Magnesium Deficient
- Muscle cramps or twitches
- Difficulty falling asleep
- Restless legs at night
- Anxiety or irritability
- Chocolate cravings (seriously)
How Long Until You Notice Effects
Most people notice improved sleep within 1-2 weeks of consistent supplementation. For full effects, allow 4-6 weeks.
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